We all remember pumpkin pie from our childhood because it was synonymous with Thanksgiving. Whether we actually enjoyed pumpkin pie or just tolerated it, most of us were happy eating it once we dolloped a big scoop of vanilla ice cream on top. We were told it was healthy, because, well, its made of pumpkin, but guess what? Traditional pumpkin pie is also full of sugar (from sweetened condensed milk – ick) and white flour, and it would normally leave us feeling heavy and bloated. So, here is a gluten-free, dairy-free, refined sugar-free version that will knock your socks off. I have kept the spices on the milder side so that the kiddos in your house will eat it too, but you can always up the spices for a bit of extra kick. Feel good knowing that this pie is acutally delicious and nutritious! I have also listed some of the health benefits for you below.
Pumpkin is really high in fibre, it’s full of antioxidants (beta-carotene), and it’s high in potassium and vitamin C. Coconut oil is made up of Medium Chain Triglycerides (MCTs) which are easily broken down by the body and used for energy, and are therefore less likely to be stored as fat. Coconut oil also has anti-microbial, anti-fungal and anti-viral properties. Maple syrup, although a sweetener, has the added benefit of 54 antioxidants, as well as high levels of zinc and managanese, which help boost the immune system. Eggs of course are high in protein, as well as 13 other vitamins and minerals (like B2, B5, B12, folate, selenium, phosphorus, and vitamin A). The fall spices (cinnamon, clove, nutmeg) are also great for blood sugar balance, digestive health, boosting the immune system, and lowering blood pressure. Finally, the flours I have chosen for the crust are for the most part, the least processed ones, and have the added benefit of fibre, healthy fats and protein. This means that they help increase satiety and will help prevent huge blood sugar spikes that usually occur after eating traditional pies.
So, indulge in this amazingly nutritious pie and feel good doing it! And since this weekend happens to be Canadian Thanksgiving, from my house to yours, wishing you a Happy Thanksgiving!
Pumpkin PiePrint This
- PIE CRUST INGREDIENTS:
- 1/2 cup almond flour
- 1/2 cup coconut flour
- 1 cup brown rice flour
- 1 cup sweet white rice flour (aka glutinous flour, available in most Asian grocery stores - not the same as wehite rice flour)
- 3 tablespoons ground coconut sugar (grind in a coffee or nut grinder until you see smoke rise in the grinder it turns light and fluffy)
- 1/2 teaspoon sea salt
- 1 teaspoon ground cinnamon
- 8 tablespoons coconut oil
- 8 tablespoons water plus 1 teaspoon apple cider vinegar, mixed
- FILLING INGREDIENTS:
- 3 eggs
- 2 cups pure pumpklin puree
- the cream scooped off of 1 can of chilled, full-fat coconut milk
- 8 tablespoons real maple syrup
- 1 tablespoon coconut flour
- 4 tablespoons ground coconut sugar (grind in a coffee or nut grinder until you see smoke rise in the grinder and it turns light and fluffy)
- 1 teaspoon pure vanilla extract
- 1/4 teaspoon sea salt
- 1/2 teaspoon ground nutmeg
- 1 1/2 teaspoons ground cinnamon
- 1/8 teaspoon ground cloves
- Preheat the oven to 400 degrees F.
- In a large bowl, mix together the flours, sugar and spices. Cut in the coconut oil until the mixture resembles coarse crumbs. Stir in the apple cider/water, one tablespoon at a time until the mixture starts to stick together (it will not form a ball like traditional pie crust, so don’t try – or do, if you are so inclined).
- Press the dough evenly into the bottoms and sides of two 9-inch pie plates (I used glass pie plates as glass is non-toxic and the dough never sticks to the bottom) then place in the fridge to chill while you make the filling. Note that depending on how thick you like your pie crust, you may have extra dough leftover, which you can store in the fridge and use later to make mini tarts.
- In a food processor, mix together all filling ingredients until completely smooth (alternatively, you can mix it in a bowl with a whisk but make sure you break up the coconut flour completely or you will end up with clumps).
- Pour filling into the prepared, unbaked pie shell and bake at 400 degrees F for 15 minutes, then reduce the oven temperature to 350 degrees F and continue to bake for an additional 40-45 minutes, or more, as needed. Since oven times vary, I recommend you check in on your pie every 15 minutes of so. The pie is completely done when the middle of the pie feels firm to the touch.
- Remove the pie from the oven and let cool completely before serving. It tastes even better the next day, when the pie has been chilled and the flavours have had a chance to settle. Serve with coconut whipped cream (see recipe below).
Coconut Whipped Cream
- Cream scooped off the top of a can of chilled, full-fat coconut milk
- 1 tablespoon real maple syrup
- 1 teaspoon pure vanilla extract, or better yet, seeds scooped out of 1 vanilla bean
- Add cream to a stand mixer and whip with the whisk attachment until fluffy.
- Add in the maple syrup and vanilla and whip until incorporated.
- Serve immediately or store in the fridge in an air-tight container for up to a week.